WARM UP
3 rounds:
10 calorie bike
10 calorie ski
10 ring rows
10 Russian kb swing
SKILL
Clean pulls
5 x 2
*Build to heavy
WORKOUT OF THE DAY
20:00 AMRAP:
10 alternating db step up
10 strict pull up
10 alternating db snatch
RX: (50/35)
55+: (40/20)
*Athletes can start on any station, but must advance in the order written.
BARBELL CLUB
3 rounds BB warm up
A) 15:00 clock:
EMOTM 5:00
Clean pull + power clean
EMOTM 5:00
Clean pull + squat clean
EMOTM 5:00
Squat clean + jerk
B) 15:00 build to heavy
Halting squat clean + halting jerk
C) Front squat
5 x 5